9 Benefits to Kettlebell Training

The kettlebell is a Russian tool for building strength and endurance that has been made popular in the US over the past decade or so. Most gyms and stores have jumped on the bandwagon and now stock some kind of kettlebell, but very few people understand the power behind this simple tool. Here are the top nine reasons you should look into training with this unorthodox free weight.

Strength- Focusing on weight loss can be very discouraging. It is common to fluctuate in weight on any given day or week. Gaining strength takes a committed process and is very rewarding when you finally move up to the next weight. A good kettlebell set is usually recorded by kilograms and have higher jumps between weights than dumbbells which forces you to make bigger strength gains compared dumbbells or machines.  All of my clients that prioritize getting stronger usually experience the best physical transformations.

Conditioning- Even an exercise as simple as the swing can burn massive amounts of calories by using large muscle groups in a powerful way. It only takes about 300 swings in 30 min to burn upwards of 1000 calories. That would take 2 hours on a standard treadmill! Challenges like the Snatch test, 100 snatches in 5 min, will push your strength and conditioning to the max.

Core strength- To perform the swing and other basic kettlebell movements you must maintain proper positioning of the spine. This recruits the core muscles in ways that machine exercises don't offer. Training with single kettlebell movements like swings offer an element of anti-rotation training which is paramount for injury prevention and increasing athletic performance.

Posture- Most kettlebell movements require you to align your pelvis and core to complete the movement efficiently. This, combined with proper breathing, will correct years of sitting and help you stand up straighter. The Get Up and goblet squat are my favorite exercises to improve movement and posture. Make sure you can achieve proper posture in the slow, grinding movements before moving on the the ballistic exercises.

Hormone Production- all of the best kettlebell exercises involve your legs, hips, core, and back. Using these large muscle groups increases your body's production of important fat burning hormones like HGH and testosterone. These hormones will put your body in a steady state of fat burning throughout the day and not just during the workout. The continuous flow of kettlebell complexes has been shown to boost levels of growth hormone for hours after a workout, whereas steady state endurance training has little to no effect on boosting anabolic hormones.

Variance- if you have already committed years of your life to traditional weight training then you may be getting bored. This is what led me to the kettlebell. Performing exercises like the snatch, windmill, and loaded carries will provide a new stimulus that your training may be lacking. Try performing a circuit of renegade rows, swings, and farmer's carries and feel the different stimulus a traditional weight training program never provided.

Cost- A new home gym can cost thousands of dollars. A single kettlebell can cost as little as $30 and provides more variance than any expensive machine. I trained with a single kettlebell, only costing $50, in my apartment for a year and achieved great results. A good set to purchase for women would be two 12kg and one 16kg, and men would be two 16kg and one 24kg to start. These sets would give you hundreds of options for training programs. (I'll include a follow up blog on my reviews of the most popular kettlebells for purchase)

Portability- Most people start to fizzle on their motivation once the weather gets warmer. This may be due to the fact that humans are drawn to the sun. With a kettlebell you can easily take your workout outdoors. It is very difficult to take a barbell and weights out to a park- trust me, I've tried.

Competition- Some people are past the basic weight loss goals and lack the motivation to push to new levels. There are organized events that involve kettlebells like the Tactical Strength Challenge, Giveroy Sport, and certifications* that will push you to new levels. These events require careful programming and dedication to the preparation.

Kettlebell training can be added to anyone's program. Whether you are 20 and trying to get in competition form or are 80 and just trying to move better, there is a benefit to looking into this ancient, but effective tool. Reach out to a certified instructor to get started on your kettlebell journey.

*certifications that are actually worth the money: StrongFirst, RKC, HKC, IKFF, Strength Matters

photo courtesy Sarah Baker Photography, Queen City Kettlebell